"How Fast Are You"

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Warm Up (NFT):

Down & Back x 2:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Reverse Lunge
  • Mule Kick
  • Lateral Shuffle
  • Bear Crawl

Then...

  • Foam Roll (Hot Spots)
  • Smash Hamstrings on Bar

Strength (Working Up):

  • Deadlift
    * You are working up to the weight you're going to use on Deadlift *

Met-Con (Complete):

  • 10 Handstand Push Ups
  • 15 Deadlift (225/185/135/95)
  • 25 Box Jumps/Step Ups (24"/20")
  • 50 Pull Ups (KIP OR Jump)
  • 100 Wall Balls (20/14)
  • 200 Jump Rope
  • 400m Weighted Run (45/25)
    * Scale moves as needed *

Cash Out (3 Rounds):

"Levels"

Mobility (NFT):

  • Front Fold
  • Frog Pose
  • Banded Shoulder Distraction
  • Couch Stretch
  • Ankles/Calves
  • Pigeon Pose
  • Childs Pose
  • Cobra
  • Foam Roll